Archive for the ‘Bicep Curl’ Category

Sit on the Bosu . Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support.

Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight.

2. Wrist CurlTarget: Wrist Flexors

Sit on Bosu and grasp dumbbell with underhand grip. Rest forearm on thighs with wrist just beyond knee.

Execution

Allow the dumbbell to roll out of the palm down to the fingers. Grip dumbbell back up and flex wrist. Lower and repeat.

Keep elbows approximately wrist height to maintain resistance through the full range of motion.

Sit on the Bosu . Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support.

Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight.

2. Wrist CurlTarget: Wrist Flexors

Sit on Bosu and grasp dumbbell with underhand grip. Rest forearm on thighs with wrist just beyond knee.

Execution

Allow the dumbbell to roll out of the palm down to the fingers. Grip dumbbell back up and flex wrist. Lower and repeat.

Keep elbows approximately wrist height to maintain resistance through the full range of motion.

With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.Biceps may be exercised alternating (as described), simultaneous, or in a simultaneous-alternating fashion. When elbow is fully flexed, elbow should only travel forward slightly allowing forearm to be no more than vertical to allow for a relative release of tension in muscles between repetitions.

2. Hammer Curl

With elbows to the sides, raise dumbbells until forearms are vertical and the thumbs face the shoulder. Lower to original position and repeat.

Target: Brachioradialis

3. Standing on top of Bosu, with dumbells in each hand, rotate the dumbells such that the palms face inside and outside. The rotation is coming from the forearm.

4. Reverse Curl

Starting from the position as shown above, take the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat.

When the elbow is fully flexed, the elbow should only travel forward a few inches allowing the forearm to be no more than perpendicular to the floor to allow for a relative release of tension in the muscles between repetitions.

With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.Biceps may be exercised alternating (as described), simultaneous, or in a simultaneous-alternating fashion. When elbow is fully flexed, elbow should only travel forward slightly allowing forearm to be no more than vertical to allow for a relative release of tension in muscles between repetitions.

2. Hammer Curl

With elbows to the sides, raise dumbbells until forearms are vertical and the thumbs face the shoulder. Lower to original position and repeat.

Target: Brachioradialis

3. Standing on top of Bosu, with dumbells in each hand, rotate the dumbells such that the palms face inside and outside. The rotation is coming from the forearm.

4. Reverse Curl

Starting from the position as shown above, take the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat.

When the elbow is fully flexed, the elbow should only travel forward a few inches allowing the forearm to be no more than perpendicular to the floor to allow for a relative release of tension in the muscles between repetitions.

Sit on Bosu. Position two dumbbells to sides, palms facing in, arms straight.

Execution

With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

Comments

Biceps may be exercised alternating (as described), simultaneous, or in a simultaneous-alternating fashion. When elbow is fully flexed, elbow should only travel forward slightly allowing forearm to be no more than vertical to allow for a relative release of tension in muscles between repetitions.

Sit on Bosu. Position two dumbbells to sides, palms facing in, arms straight.

Execution

With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

Comments

Biceps may be exercised alternating (as described), simultaneous, or in a simultaneous-alternating fashion. When elbow is fully flexed, elbow should only travel forward slightly allowing forearm to be no more than vertical to allow for a relative release of tension in muscles between repetitions.